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Mustard Greens Raw vs. Passion fruit — In-Depth Nutrition Comparison

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Differences between mustard Greens Raw and passion fruit

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, vitamin E, calcium, copper, vitamin B1, and vitamin B6; however, passion fruit is richer in fiber.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Passion fruit has a lower glycemic index (16) than mustard Greens Raw (32).

The food types used in this comparison are Mustard greens, raw and Passion-fruit, (granadilla), purple, raw.

Infographic

Mustard Greens Raw vs Passion fruit infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more CalciumCalcium +858.3%
Contains more CopperCopper +91.9%
Contains more ZincZinc +150%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +50%
Contains more PhosphorusPhosphorus +17.2%
~equal in Magnesium ~29mg
~equal in Potassium ~348mg
~equal in Iron ~1.6mg
~equal in Manganese ~mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin AVitamin A +135.9%
Contains more Vitamin EVitamin E +9950%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +36685.7%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more FolateFolate +16.7%
Contains more CholineCholine +1420%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +30%
Contains more WaterWater +24.4%
Contains more OtherOther +70.9%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +400.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Poly. FatPolyunsaturated fat +981.6%
~equal in Monounsaturated fat ~0.086g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Passion fruit
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Passion fruit DV% diff.
Vitamin K 257.5µg 0.7µg 214%
Vitamin C 70mg 30mg 44%
Fiber 3.2g 10.4g 29%
Vitamin E 2.01mg 0.02mg 13%
Vitamin A 151µg 64µg 10%
Calcium 115mg 12mg 10%
Copper 0.165mg 0.086mg 9%
Vitamin B1 0.08mg 0mg 7%
Vitamin B6 0.18mg 0.1mg 6%
Carbs 4.67g 23.38g 6%
Calories 27kcal 97kcal 4%
Vitamin B5 0.21mg 4%
Vitamin B3 0.8mg 1.5mg 4%
Vitamin B2 0.11mg 0.13mg 2%
Polyunsaturated fat 0.038g 0.411g 2%
Protein 2.86g 2.2g 1%
Phosphorus 58mg 68mg 1%
Zinc 0.25mg 0.1mg 1%
Selenium 0.9µg 0.6µg 1%
Potassium 384mg 348mg 1%
Magnesium 32mg 29mg 1%
Folate 12µg 14µg 1%
Choline 0.5mg 7.6mg 1%
Fats 0.42g 0.7g 0%
Net carbs 1.47g 12.98g N/A
Iron 1.64mg 1.6mg 0%
Sugar 1.32g 11.2g N/A
Sodium 20mg 28mg 0%
Saturated fat 0.01g 0.059g 0%
Monounsaturated fat 0.092g 0.086g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
84%
Mustard Greens Raw
17%
Passion fruit
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
18%
Passion fruit

Comparison summary

Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 9.88g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.049g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.